Sunday, July 17, 2016

Week in Review

70 Miles
11.3M MLR
13.1M with 6 x mile repeats at 542, 541, 537, 538, 539, 535 with 60s jog rest
10M with 4 sets of (3 x 60s on /off) with 2-2:30-3 jog between sets
14.2M long with last 2 mile at 620, 558
4 Days in Denver for Wilmore Reunion

After a couple of weeks at lower mileage, it was refreshing to hit 70 miles, especially since I was in Denver for 4 days. For the second week in a row, I modified a workout for the week, indicating that my body is ready for a nice taper leading into the SF half.  The paces were still solid and I still got in all the work, including minuters while at 6500FT in Denver.  Surprisingly, the altitude didn't affect me unless I was running uphill or faster.  I was VERY glad to have extra rest in between sets on the minuter workout and that it was FLAT.  Matt was such a great host and ran with me every day except for one, and I can forgive him for that because he was probably pretty hungover.  I could definitely live in Denver because it's a fun city full of lots of vegetarian restaurants, plus it has two of my best guys friends who call it home. :)

Sunday, July 10, 2016

Week in Review

57 Miles
6 Runs
16M with last 10 miles at 650, 637, 624, 612, 607, 556, 554, 558, 602, 601, 633
2 Days off
2 Days camping in Yosemite

This week I did something that in the past I probably would have never done: I didn't run for two days because I wanted to camp instead.  I'm so much more balanced now and making decisions based on if they make me feel happy and SO alive.  The past six weeks of great training and a busy social life is finally catching up with me, both mentally and physically.  My legs were really tired on Thursday, and I mentally didn't have the capacity to process doing 8 x 1 mile repeats.  So instead I decided to knock out my long run and turned it into a progression run based on feel.  I was really happy with how fast I was able to close out the run, especially considering that for the last five days, I've really been struggling with some GI issues.  My stomach has been absolutely killing me, so much that I questioned if I have Crohn's disease like my brother.  My stomach finally calmed down once we got to Yosemite (thank god!).

The rest of the weekend Peter and I backcountry camped at Yosemite, with our tent overlooking Half Dome.  It was the first time I've ever camped at Yosemite and it was even more wonderful than I could have imagined! We didn't see anyone but one person on the hike out to the campground.  We also go a wilderness permit so we could camp wherever we wanted. It was awesome!


Sunday, July 3, 2016

Week in Review

78 Miles
12M MLR
11.5M with 16 x 200m repeats at 35-39, 200m jog rest
14M with 3 x 2.5M @ 547, 539, 247, 2:30 jog, 543, 540, 247, 2:30 jog, 537, 542, 247 
15M Long Run in Oakland Hills
3 Days in Oakland

Woohoo! What a great week - highest mileage since who knows when (maybe a year?) and lots of time spent with my sister.  Seriously, what a great week.  I had so much fun.  The workouts were tough, but I've continued to kill the workouts even though I'm solo. I've been super busy with my social life, visitors and travel schedule, but it's been 100% worth it.  The 3 x 2.5M workout this week was super solid and I was really happy to run such quick times while being completely solo.  My sister and I hung out in Mountain View on Thursday before heading to SF for a night and Oakland for the remainder of the holiday weekend.  We basically spent a ton of time hanging out with lots of rad ladies and eating really good food.  Laurie and Mark hosted us and Vanessa and I hung out with their son Jackson, who calls us "auntie" and melts my heart every time he jumps in the bed to wake me up.  We did some yoga where we cleared out the negative energy within us (for that day) by chanting and swinging our arms back to throw it behind!  So fun.

Saturday, June 25, 2016

(Race) Week in Review

66 Miles
14M workout with 3 miles via 544/545/541, 800m jog in 322, 2 miles via 533/534, 800m jog in 328
1 mile in 522, 800m jog in 324, 800m in 240
10K Race in 34:48 at SF Pride 10K, for 1st place overall (male and female), Splits:  520, 552, 531, 524, 557, 533, 1:09
10M MLR

The highlight of this week was breaking (for the third time!) my 10K track PR from college in the SF Pride Run 10K race.  I feel so confident with this training cycle and I know that time off due to injuries back in Q4 2015 and into Q1 2016 really is helping me feel so fresh now.  There are so many metaphors with my running journey that I can continue to tie back into my life: that the lowest moments - like getting injured before the Trials - only bring some of the best moments - like running close to my 10K PR in my first race back.  This ties back to my life:  getting separated (low moment) has allowed me to do things I never considered doing and for me to learn how to wholly love again (best moments).  Happy sigh. I couldn't be in a better place right now.  Sure, there's more healing to be had, but I am trusting that I make good decisions and am surrounded by a slew of loving, wonderful people who love me for who I am.  But I digress.  

Quick race recap:  I decided a couple weeks ago to do the SF Pride 10K and then when the Orlando shootings happened, I knew that I needed to do this race so I signed up.  Looking at the results from years past, I knew that it would be very likely that I'd be solo for the majority of the 10K, so leading up to the race, I focused on the mental tenacity I wanted to leverage throughout the race.  I was really psyched to a run a race that supports the LGBT community, and the SF Pride Run race committee definitely lived up to my expectations.  My favorite part was that the race started late (around 9:20AM) and around 9:15, the race director said:  "It's 9AM...GAY TIME!" and everyone just laughed knowingly.  It was a great atmosphere and I definitely stood out doing my strides and typical pre-race exercises and drills.  

When the gun did finally go off, a couple of guys shot out and I eventually tucked in behind a couple for a mile, before ultimately passing them (including the 5K leaders) until I was alone around mile 2.  Fortunately, I had the support of the lead cyclist who was my main motivation.  We ran two 5K loops, and I passed through the 5K in first place, which confused the hell out of people.  On the next loop, I had to weave in and out of the 5K or 10K runners that I began to pass.  It wasn't too difficult and I was grateful for the practice because the SF half will have the same situation.  The course was uphill on one side of the loop and downhill on the other side of the loop.  This proved to be very difficult to keep myself motivated for during the 5th mile, when I was working hard to stay under 6:00 pace.  I barely saw Peter, who had sprinted all the way across the Polo fields to try to catch me on the other side.  (Side note - that was my fault because I'm pretty sure I said it wasn't far to the other side and I'm pretty sure it was almost a mile LOL).  

Representing Skechers in SF
Eventually, I made my way to the finish line, having no real clear indication of what I would run until I saw the overall time on the clock and I pushed hard to break 35:00.  After breaking the tape, I was (positively) overwhelmed with support from several people since they loved that I won the men's race too.  It was a really special moment because it was my first race in SF as a California resident and it supported something that matters to me.  

Ultimately, I'm very pleased with this race effort because it's only 12 seconds off my 10K road PR from 2015 Cooper River 10k and it's my first race that I've finished in over a year.  Also, it's my first race back and I ran sub-35!  I can't wait for the SF half because now I've practiced the same hills I'll be conquering again in just two months. 

After the race, Peter and I went to Judahlicious and then we went hiking at Point Reyes before heading back to South Bay.  It was a perfect, perfect day.


Sunday, June 19, 2016

Week in Review

64 Miles
12M with 2000m @ 5:30 pace, 1600M @ 526, 1200m @ 403, 800m in 237, 400m @ 73, all with 400m jog rest
11M with 11 x 50s hill repeats at 4-5% grade
16M with middle 8M at 644 - 625, one mile at 554 pace, then 4M cool down
2 Days in Seattle
1 Day off

I'm sooo behind in updating my blog, and the odds of anyone reading this post are slim so I'm keeping this short. I'm back on the schedule of alternating between 2 workouts + long run and 1 workout + hard long run every two weeks, so it was fun to knock out some hill repeats before I set off for Seattle.  I really enjoyed hanging out in Seattle with Matt, Jessie & Ryan, and Ruth!  It was great to reunite with Ruth not just one, but TWO runs!  We ran long on Saturday and even though my legs were tired from the two workouts earlier in the week, I figured it'd be fun to tag along for her steady state workout.  The highlight was definitely going to the Solstice Parade with Jessie and Ryan's friends, where we watched people with body paint ride around the city naked.  It was great people watching and I really love Seattle because of the people and their seemingly easy going nature and willingness to be accepting of anyone, no matter what their differences may be.

Sunday, June 12, 2016

Week in Review

70 Miles
12M MLR
12M with 5 x mile repeats in 536, 535, 528, 531, 527 with 60s jog rest
16M at 633 pace average, ending in 548
1 Climbing Session
1 new friend!

Another solid, solid week in the books! I'm so excited that I texted coach to tell him about my long run on Saturday. That is a very rare thing for me to do.  I am fit.  I need to race.  There's nothing else to be said.




Sunday, June 5, 2016

Week in Review

75 Miles
12M with 4M tempo via 544, 541, 539, 534 and then 800m jog rest for 5 x 1 minutes in 502 - 516 pace
9M with 2 x mile of 30s on off with mile splits of 543/542 with 800m jog rest
17M long run at 654 average
0 days off
1 new friend!
1 rock climbing session

Whew, looking back on this week, I feel somewhat exhausted knowing what I accomplished.  Yet the odd thing is that I feel completely energized.  I haven't felt this good since the summer of 2005, before I headed back to Wake for my sophomore year.  I firmly believe that my latest running fitness mainly is due to 1) injury and time off during the months of October - January, 2) the ridiculously good (read: low humidity) weather, and 3) unintended weight loss.  I'm slowly building up my crew of guys to run with by stalking strava and it has proven so successful! I've met Ted, who lives less than half a mile from my house, and then also Tom, who will certainly start hitting some massive PRs if he continues running long with me.  I'm so impressed with these folks and I hope that we can continue to push each other to achieve goals together.  I've also done my last two long runs with Heather, which has been such fun since we've gone through similar life situations over the last couple of years.